Flour vs. Greek Yogurt

Nutrition comparison of Flour and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flour versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and greek yogurt:

  • Both flour and greek yogurt are high in protein.
  • Flour has 6.9 times less saturated fat than greek yogurt.
  • Flour has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Flour is a great source of dietary fiber.
  • Greek yogurt has signficantly more Vitamin A than flour.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of flour and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Flour src
Image of Greek Yogurt src

Calories and Carbs

calories

Flour is high in calories and greek yogurt has 80% less calories than flour - flour has 364 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to greek yogurt per calorie. Flour has a macronutrient ratio of 12:86:2 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Greek Yogurt
Protein 12% 55%
Carbohydrates 86% 22%
Fat 2% 24%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and greek yogurt has 95% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Flour is a great source of dietary fiber and it has more dietary fiber than greek yogurt - flour has 2.7g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Flour and greek yogurt contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both flour and greek yogurt are high in protein. Flour has a little more protein (4%) than greek yogurt by weight - flour has 10.3g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Flour has 6.9 times less saturated fat than greek yogurt - flour has 0.16g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and flour are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and flour does not contain significant amounts.

cholesterol

Flour has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and flour does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than flour - greek yogurt has 0.8mg of Vitamin C per 100 grams and flour does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than flour - greek yogurt has 90ug of Vitamin A per 100 grams and flour does not contain significant amounts.

Vitamin E

Flour and greek yogurt contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Flour and greek yogurt contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Flour has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin and Vitamin B12. Both flour and greek yogurt contain significant amounts of pantothenic acid and Vitamin B6.

Flour Greek Yogurt
Thiamin 0.12 MG 0.044 MG
Riboflavin 0.04 MG 0.233 MG
Niacin 1.25 MG 0.197 MG
Pantothenic acid 0.438 MG 0.47 MG
Vitamin B6 0.044 MG 0.055 MG
Folate 26 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 667% more calcium than flour - flour has 15mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Flour has 28 times more iron than greek yogurt - flour has 1.2mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Flour and greek yogurt contain similar amounts of potassium - flour has 107mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both flour and greek yogurt contain small amounts of lutein + zeaxanthin.

Flour Greek Yogurt
lutein + zeaxanthin 18 UG 1 UG
beta-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Flour Greek Yogurt
alpha linoleic acid 0.022 G 0.007 G
Total 0.022 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, flour has more linoleic acid than greek yogurt per 100 grams.

Flour Greek Yogurt
linoleic acid 0.391 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.391 G 0.067 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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G Starch G
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FAQ

Does flour or greek yogurt contain more calories in 100 grams?
Flour is high in calories and greek yogurt has 80% less calories than flour - flour has 364 calories in 100g and greek yogurt has 73 calories.

Is flour or greek yogurt better for protein?
Both flour and greek yogurt are high in protein. Flour has a little more protein ( 0%) than greek yogurt by weight - flour has 10.3g of protein per 100 grams and greek yogurt has 10g of protein.

Does flour or greek yogurt have more carbohydrates?
By weight, flour is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does flour or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 670% more calcium than flour - flour has 15mg of calcium in 100 grams and greek yogurt has 115mg of calcium.